Costa Rica Retreat

HEY!

Thank you so much for joining us on the Costa Rica Spring Equinox retreat.

We know transitioning from the retreat environment to everyday life can be both exciting and challenging. As you integrate valuable insights and experiences into your daily life, we wanted to share some tips for integration with you. We hope you’ll take some time to integrate these tips into your existing care routine.

Things to Consider

· Things to Consider

· Things to Consider · Things to Consider · Things to Consider ·

Give Yourself Space

Allow quiet time. Avoid overloading your schedule. Integration is an ongoing process, and reflection requires space.
Honor Your Experience

Be mindful of sharing your retreat experience casually. It can dilute its significance. Respect the confidentiality of others’ stories.
Expect Emotional Waves

You may feel heightened sensitivity, openness, or vulnerability. At times, you may feel "small" or childlike—this is normal and will settle with time. Maintain open communication with close ones.
Delay Major Decisions

Avoid making drastic life choices (e.g., career changes, relationship shifts) for at least a few weeks. Let the dust settle.
Physical & Emotional Shifts

It’s common to feel drained, flat, or experience subtle body releases (twitching, tension shifts). Memories may arise as dreams, body sensations, or flashbacks. If they feel overwhelming, seek support.

Grounding & Reflection

Journaling

Write freely—no need for structure. This is for release, not analysis.

Creative Expression

Art, writing, music, or movement can help process your experience.

Body & Nervous System Care

Inhale through the nose for 4 seconds, exhale through the mouth for 6 seconds. This slow, controlled breathing activates the parasympathetic nervous system, helping to calm stress, regulate emotions, and promote relaxation.
Sitting in stillness, focusing on your breath, or using an external focal point (e.g., a leaf, candle) can help you navigate emotions.
Yoga, Walking, running, swimming or dancing shifts energy and improves mood, even when you don’t feel like doing it.
Nourish your body with whole foods to support emotional and mental processing.
Warm baths for relaxation, cold exposure to regulate the nervous system.

Connection & Support

Time Alone

Take space when needed. Honor your need for solitude.

Time in Nature

Walking among trees, water, or open landscapes promotes balance.

Honest Communication

Be clear with your partner and close ones about emotional and sexual boundaries.

Guidance

A follow-up session with us can help process deeper emotions.

Stay Connected

Stay connected with those who shared this journey.

Join the Zoom Reunion

Let’s meet one more time for a small post-retreat integration circle!

Join us on                          Sunday, March 29th at 7:30 PM EST

Join

Setting Intentions Post-Retreat

Consider setting one or two clear intentions for how you want to carry this experience forward.

Ask yourself:

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What insights do I want to live into?
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What daily practices will support my growth?

What kind of person do I want to be moving forward?

We’re here for you.

For guidance, questions, or support, reach out to Madi or Leah directly. This journey doesn’t end with the retreat, we’re in this together!

Want to dive deeper?

You’ve created this space to come on a retreat, you’ve taken the time, you’ve had the experience. But what happens when the retreat is over?

We’re offering 1:1 integration “coaching,” basically holding you accountable and keeping you organized as you move through these next few months.

Testimonials

If you’d like to write us a testimonial, it’s always super appreciated and helps us expand our offerings to new folks. We’ll be raffling off a $25 Starbucks gift card to one lucky testimonial writer.

Some prompts to help you get started: